Plank with shoulder taps

We want to encourage you to be active and to feel strong and energetic as you move through your day.

Each month we are featuring one exercise you can incorporate into your day as a quick movement break, or a new move to include in your personal workout.

We hope you enjoy!  

Benefits:

This full body exercise is great to use as a warm up or as part of a strength component of your workout.   When performed correctly this movement can strengthen your core, glutes, arms, and shoulders. It can also help to reduce lower back pain and improve your posture.

To perform this exercise:

  1. Begin in a plank or push up position with wrists directly under the shoulders.  Modify to bear claw if your wrists are sore.
  2. Remember to cue your core breath (inhale to expand and exhale draw pelvic floor up and belly button in and up)
  3. Touch your left hand to right shoulder and repeat other side for 5-12 repetitions
  4. The goal is to reduce rocking side to side and to keep the hips and pelvis stable.  Avoid holding your breath- this increases pressure on your abdomen and pelvic floor.

Options for intensity:

Level I

If you have just had a baby and are ready to progress from core breathing, then stay in table top with knees under hips and add the upper body with the shoulder taps. You can also stay upright and use a wall to work with gravity.  

Level II

Plank on your knees.  Lift your toes off the floor and keep your knees on the ground.  Maintain deep core connection. 

Level III

Hover your knees one inch off the floor OR press up on to your toes.  Take your legs a little wider than hip width apart to improve stability if on your toes. Narrow the stance for a greater challenge or elevate your feet on a stability ball or bench for added intensity. 

How to incorporate your baby:

This exercise is a great way to play with baby and have them practice their tummy time.  Place your baby on their tummy and move yourself back so that you and your baby can look at one another.  Sing a song, or count out loud.  Your baby doesn’t care what you’re saying, they just want to hear your voice.

When to avoid this exercise:

If you have just given birth or if you are not able to generate enough tension in your abdomen and connect with your pelvic floor. If you find that your body is rocking side to side, select an easier progression. 

Plank with shoulder tap variations. A great progressive core exercise. Select the option that is best for you.

Interested in joining us?

Check out our FITMOM Intro Class Pass.

#jointhemotherhood #whichfitmomareyou

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